What is Cholesterol HDL?
HDL Cholesterol also known as HDL cholesterol are Lipoproteins which are made up of lipids (fats) and proteins. They are the state that lipids are transported in the blood. The high – density lipoproteins transport cholesterol from the tissues of the body to the liver so it can be gotten rid of (in the bile). It is therefore said HDL cholesterol is the “good” cholesterol. The higher the HDL cholesterol level the less likely for you to contract coronary artery disease.
No matter how small an increase of HDL cholesterol hinder heart attacks. For each 1 mg |dl increase in HDL cholesterol there is a 2 to 4% lowering in the risk of coronary heart disease. Even though there are no proper instructions of treatment, there are proposed treatment goals for patients with low HDL cholesterol who are then encouraged to increase their HDL cholesterol to above 35mg | dl in men and 45mg | dl in women with a family history of coronary heart disease. For persons with known coronary heart disease it is encouraged increase HDL cholesterol to approach 45 mg | dl in men and 55mg in women.
How can you increase our HDL levels?
1)Lose Weight – Individuals who is obese develop a lower amount of LDL cholesterol as well as HDL cholesterol. A reduction of weight should increase your HDL levels. This is essential if you excess weight is stored in your abdominal area.
2)Restrain from Smoking – For smokers, avoiding tobacco will result in an increase HDL levels.
3)Drinking Alcohol – Believe it or not drinking one or two drinks per day may drastically increase your HDL levels. On the other hand more than two may cause to substantial health problems including but not limited to heart failure. In some cases even the casual number of drinks may lead in problems.
4)Aerobic Exercise – To many people this may be the hardest method of them all. Aerobic exercises such as walking, jogging and bike riding that enhances your heart rate for 20 to 30 minutes at a time may be the best way to increase HDL levels. Recent findings suggests that the duration of the exercise, rather than the intensity, is the more important factor in raising Cholesterol HDL.
5)Cut out Trans fatty acids – Trans fatty acids are currently present in many of our favorite cooked foods; that is anything that states “partially hydrogenated vegetable oils” on the nutrition label; so taking out them from your diet is not a hard task. Trans fatty acids not only expand LDL cholesterol levels but also shorten your HDL cholesterol levels. Therefore removing these foods from your diet will cause a measurable increase in HDL levels.
6)Add soluble fiber to your diet – Disintegrable fibers are found in oats, fruits, vegetables, and legumes, and result in both a lowering in LDL cholesterol and an increase HDL cholesterol. It is advised to take at least two servings a day.
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